It’s approximated that nearly half of American adults attempt to reduce weight each year.
Among the best ways to slim down is by altering your diet.
Yet, the sheer number of readily available diet plans may make it hard to start, as you’re unsure which one is most suitable, sustainable, and effective.
Some diet plans intend to curb your hunger to lower your food consumption, while others recommend restricting your consumption of calories and either carbohydrates or fat.
What’s more, numerous offer health advantages that exceed weight reduction.
Here are the 8 best diet plan plans to help you shed weight and improve your general health.
1. Periodic fasting Weight Loss For Women Over 50
Intermittent fasting is a dietary method that cycles between periods of fasting and consuming.
Different types exist, consisting of the 16/8 technique, which includes limiting your calorie intake to 8 hours each day, and the 5:2 technique, which limits your everyday calorie intake to 500– 600 calories two times per week.
How it works: Intermittent fasting restricts the time you’re permitted to consume, which is a simple way to reduce your calorie intake. This can cause weight loss– unless you compensate by eating excessive food during allowed eating periods.
Weight loss: In an evaluation of research studies, intermittent fasting was shown to cause 3– 8% weight loss over 3– 24 weeks, which is a significantly higher portion than other techniques .
The same evaluation revealed that this way of consuming may minimize waist area by 4– 7%, which is a marker for damaging belly fat.
Other research studies discovered that intermittent fasting can increase weight loss while preserving muscle mass, which can improve metabolic process.
Other benefits: Intermittent fasting has been linked to anti-aging impacts, increased insulin level of sensitivity, improved brain health, decreased inflammation, and many other advantages.
Disadvantages: In general, periodic fasting is safe for the majority of healthy grownups.
That stated, those sensitive to drops in their blood sugar level levels, such as some people with diabetes, low weight, or an eating condition, in addition to pregnant or breastfeeding ladies, should talk to a health specialist prior to beginning intermittent fasting.
Periodic fasting cycles between durations of fasting and consuming. It has been shown to help weight-loss and is connected to lots of other health benefits.
2. Plant-based diets
Plant-based diets might assist you slim down. Vegetarianism and veganism are the most popular versions, which restrict animal items for health, ethical, and environmental reasons.
Nevertheless, more flexible plant-based diets also exist, such as the flexitarian diet plan, which is a plant-based diet plan that permits consuming animal items in small amounts.
How it works: There are lots of kinds of vegetarianism, however the majority of involve getting rid of all meat, poultry, and fish. Some vegetarians may similarly prevent eggs and dairy.
The vegan diet plan takes it a step even more by restricting all animal products, along with animal-derived items like dairy, gelatin, honey, whey, casein, and albumin.
There are no precise guidelines for the flexitarian diet, as it’s a way of life modification instead of a diet. It encourages eating primarily fruits, veggies, beans, and whole grains however allows for protein and animal products in moderation, making it a popular alternative.
Many of the restricted food groups are high in calories, so limiting them may assist weight loss.
Weight-loss: Research shows that plant-based diet plans work for weight reduction .
An evaluation of 12 studies consisting of 1,151 participants found that people on a plant-based diet plan lost an average of 4.4 pounds (2 kg) more than those who included animal products .
Plus, those following a vegan diet lost approximately 5.5 pounds (2.5 kg) more than individuals not consuming a plant-based diet .
Plant-based diet plans likely aid weight-loss because they tend to be abundant in fiber, which can help you stay fuller for longer, and low in high-calorie fat.
Other advantages: Plant-based diet plans have actually been linked to lots of other benefits, such as a reduced risk of persistent conditions like heart problem, certain cancers, and diabetes. They can also be more ecologically sustainable than meat-based diets.
Drawbacks: Though plant-based diet plans are healthy, they can restrict crucial nutrients that are generally found in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids.
A flexitarian method or correct supplementation can help account for these nutrients.
Plant-based diet plans limit meat and animal products for various reasons. Studies show that they help weight loss by decreasing your calorie consumption and provide many other advantages.
3. Low-carb diets
Low-carb diet plans are amongst the most popular diet plans for weight-loss. Examples consist of the Atkins diet plan, ketogenic (keto) diet plan, and low-carb, high-fat (LCHF) diet.
Some varieties minimize carbohydrates more significantly than others. For example, very-low-carb diet plans like the keto diet plan restrict this macronutrient to under 10% of total calories, compared with 30% or less for other types .
How it works: Low-carb diet plans restrict your carb consumption in favor of protein and fat.
They’re typically higher in protein than low-fat diet plans, which is essential, as protein can help curb your appetite, raise your metabolic process, and save muscle mass.
In very-low-carb diet plans like keto, your body begins utilizing fatty acids instead of carbs for energy by transforming them into ketones. This process is called ketosis.
Weight loss: Numerous studies indicate that low-carb diet plans can help weight reduction and might be more effective than standard low-fat diet plans.
For instance, a review of 53 studies including 68,128 individuals discovered that low-carb diets led to considerably more weight loss than low-fat diet plans.
What’s more, low-carb diet plans seem quite reliable at burning harmful stubborn belly fat .
Other advantages: Research recommends that low-carb diets might minimize risk factors for heart problem, including high cholesterol and high blood pressure levels. They might likewise improve blood sugar level and insulin levels in individuals with type 2 diabetes.
Downsides: In many cases, a low-carb diet may raise LDL (bad) cholesterol levels. Very-low-carb diets can likewise be difficult to follow and cause digestive upset in some individuals.In very uncommon circumstances, following a very-low-carb diet might trigger a condition known as ketoacidosis, an unsafe metabolic condition that can be fatal if left without treatment (32Trusted Source, 33Trusted Source).
Low-carb diet plans restrict your carbohydrate intake, which motivates your body to utilize more fat as fuel. They can help you drop weight and offer numerous other advantages.
4. The paleo diet plan
The paleo diet advocates eating the very same foods that your hunter-gatherer ancestors apparently ate.
It’s based upon the theory that modern diseases are connected to the Western diet, as advocates believe that the body hasn’t evolved to process beans, grains, and dairy.
How it works: The paleo diet plan advocates eating whole foods, fruits, vegetables, lean meats, nuts, and seeds. It restricts the usage of processed foods, grains, sugar, and dairy, though some less limiting versions enable some dairy products like cheese.
Weight-loss: Various studies have actually shown that the paleo diet plan can aid weight loss and reduce damaging belly fat.
For instance, in one 3-week research study, 14 healthy adults following a paleo diet lost approximately 5.1 pounds (2.3 kg) and minimized their waist area– a marker for belly fat– by an average of 0.6 inches (1.5 cm) .
Research also recommends that the paleo diet plan may be more filling than popular diet plans like the Mediterranean diet plan and low-fat diets. This may be due to its high protein material.
Other advantages: Following the paleo diet might lower numerous heart disease threat elements, such as hypertension, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Disadvantages: Though the paleo diet is healthy, it limits several healthy food groups, including legumes, whole grains, and dairy.
The paleo diet plan advocates consuming entire foods, likewise to how your ancestors consumed. Studies reveal that it may assist weight-loss and lower heart disease danger aspects.
5. Low-fat diet plans
Like low-carb diet plans, low-fat diets have been popular for years.
In general, a low-fat diet includes limiting your fat intake to 30% of your daily calories.
Some extremely- and ultra-low-fat diet plans aim to limit fat consumption to under 10% of calories.
How it works: Low-fat diets restrict fat intake since fat offers about twice the variety of calories per gram, compared with the other 2 macronutrients– protein and carbs.
Ultra-low-fat diet plans include less than 10% of calories from fat, with around 80% of calories coming from carbohydrates and 10% from protein.
Ultra-low-fat diets are primarily plant-based and limitation meat and animal items.
Weight-loss: As low-fat diets limit calorie consumption, they can aid weight-loss.
An analysis of 33 research studies including over 73,500 participants found that following a low-fat diet resulted in small but appropriate modifications in weight and waist area.
However, while low-fat diets seem as reliable as low-carb diet plans for weight-loss in controlled situations, low-carb diets seem to be more efficient daily.
Ultra-low-fat diet plans have actually been revealed to be successful, particularly amongst individuals with weight problems. For example, an 8-week study in 56 individuals discovered that eating a diet plan making up 7– 14% fat resulted in a typical weight loss of 14.8 pounds (6.7 kg).
Other benefits: Low-fat diet plans have been connected to a minimized threat of cardiovascular disease and stroke. They may likewise lower swelling and improve markers of diabetes.
Drawbacks: Limiting fat too much can result in health problems in the long term, as fat plays a key role in hormone production, nutrient absorption, and cell health. Furthermore, very-low-fat diets have been linked to a higher risk of metabolic syndrome.
Low-fat diet plans restrict your intake of fat, as this macronutrient is greater in calories than protein and carbohydrates. Studies have connected low-fat diet plans to weight loss and lower risks of heart problem and diabetes.
6. The Mediterranean diet
The Mediterranean diet plan is based on foods that individuals in nations like Italy and Greece utilized to consume.
Though it was created to lower heart disease risk, various research studies indicate that it can likewise aid weight loss.
How it works: The Mediterranean diet supporters eating lots of fruits, veggies, nuts, seeds, vegetables, tubers, entire grains, fish, seafood, and additional virgin olive oil.
Foods such as poultry, eggs, and dairy products are to be eaten in moderation. On the other hand, red meats are restricted.
Additionally, the Mediterranean diet limits refined grains, trans fats, fine-tuned oils, processed meats, added sugar, and other highly processed foods.
Weight-loss: Though it’s not particularly a weight loss diet plan, many studies reveal that embracing a Mediterranean-style diet may help weight loss.
For example, an analysis of 19 studies found that people who integrated the Mediterranean diet with workout or calorie restriction lost an average of 8.8 pounds (4 kg) more than those on a control diet.
Other advantages: The Mediterranean diet plan motivates consuming plenty of antioxidant-rich foods, which may help fight swelling and oxidative stress by neutralizing free radicals. It has been connected to lowered risks of heart disease and sudden death.
Downsides: As the Mediterranean diet plan is not strictly a weight loss diet plan, individuals may not drop weight following it unless they also take in fewer calories.
The Mediterranean diet plan highlights eating lots of fruits, vegetables, fish, and healthy oils while limiting refined and extremely processed foods. While it’s not a weight-loss diet plan, studies show that it can promote weight reduction and total health.
7. WW (Weight Watchers).
WW, previously Weight Watchers, is among the most popular weight loss programs worldwide.
While it does not restrict any food groups, people on a WW strategy need to eat within their set day-to-day points to reach their ideal weight.
How it works: WW is a points-based system that appoints various foods and beverages a value, depending on their calorie, fat, and fiber contents.
To reach your preferred weight, you should stay within your daily point allowance.
Weight-loss: Lots of research studies reveal that the WW program can assist you slim down.
For instance, an evaluation of 45 studies found that individuals who followed a WW diet lost 2.6% more weight than individuals who got standard counseling.
What’s more, individuals who follow WW programs have been revealed to be more successful at preserving weight reduction after numerous years, compared to those who follow other diets.
Other advantages: WW enables versatility, making it easy to follow. This makes it possible for individuals with dietary limitations, such as those with food allergic reactions, to stick to the strategy.
Drawbacks: While it enables flexibility, WW can be costly depending upon the subscription strategy. Also, it’s versatility can be a failure if dieters pick junk foods.
WW, or Weight Watchers, is a weight-loss program that uses a points-based system. Studies reveal that it’s effective for long-lasting weight loss and extremely versatile.
8. The DASH diet.
Dietary Approaches to Stop Hypertension, or DASH diet plan, is an eating plan that is developed to assist deal with or avoid hypertension, which is medically known as hypertension.
It stresses eating a lot of fruits, vegetables, whole grains, and lean meats and is low in salt, red meat, added sugars, and fat.
While the DASH diet plan is not a weight loss diet, many individuals report losing weight on it.
How it works: The DASH diet suggests particular servings of different food groups. The variety of portions you are allowed to eat depends on your daily calorie consumption.
For instance, an average individual on the DASH diet would eat about 5 servings of vegetables, 5 servings of fruit, 7 portions of healthy carbohydrates like entire grains, 2 servings of low-fat dairy items, and 2 servings or fewer of lean meats daily.
In addition, you’re permitted to consume nuts and seeds 2– 3 times each week.
Weight reduction: Research studies show that the DASH diet plan can assist you lose weight .
For instance, an analysis of 13 studies discovered that individuals on the DASH diet lost considerably more weight over 8– 24 weeks than people on a control diet plan.
Other advantages: The DASH diet has actually been revealed to decrease blood pressure levels and a number of heart disease threat aspects. Also, it may assist fight persistent depressive symptoms and lower your danger of breast and colorectal cancer.
Downsides: While the DASH diet may aid weight reduction, there is combined evidence on salt intake and high blood pressure. In addition, consuming insufficient salt has actually been linked to increased insulin resistance and an increased risk of death in people with cardiac arrest.
The DASH diet plan is a low-salt diet plan that has actually been revealed to assist weight loss. Research studies have actually likewise linked it to fringe benefits for your heart and reduced risks of other chronic diseases.
The bottom line. Weight Loss For Women Over 50
Numerous diets can assist you lose weight.
A few of the most well-researched diet plans and consuming plans include intermittent fasting, plant-based diet plans, low-carb diets, low-fat diets, the paleo diet, the Mediterranean diet, WW (Weight Watchers), and the DASH diet.
While all of the above diet plans have been shown to be efficient for weight-loss, the diet plan you select ought to depend upon your way of life and food preferences. This makes sure that you are most likely to adhere to it in the long term.